Power Clean: 8 x 1 on the minute
Front Squat: 4 x 3
Bench Press: 4 x 3
WOD for time:
“Buy-In” of 20 squats (132 lbs for men; 98 lbs for women) then…
3 Rounds of
20m Walking Lunges
20 KB Swings (24kg for men; 16kg for women)
20m “Travelling” Burpees
10 Pullups
then…
“Cash-Out”…20 squats (132 lbs for men; 98 lbs for women)
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Proof that you need your post workout protein (immediately following the workout)